Scallops (raw)
Very low in calories. Sear them fast in a hot pan so they stay tender.
1 Amount
How it fits your macros
Get your daily targets with the macro calculator to see what share of your day this portion covers.
Scallops for gym-goers
Per 100 g, scallops (raw) provides 69 kcal, 12.1 g protein, 3.2 g carbohydrate (0 g fiber, 0 g sugars) and 0.5 g fat (0.1 g saturated). At 17.5 g of protein per 100 kcal, it ranks among the most protein-dense foods, which helps a lot when calories are tight on a cut.
A typical serving (6 large scallops, about 90 g) comes to roughly 62 kcal and 10.9 g protein.
These are typical averages. Brand, variety, ripeness and cooking method all shift the numbers, so weigh food in the same state (raw or cooked) as the entry you log.
About Scallops
Scallops are one of the lowest-calorie protein foods, under 70 kcal per 100 g raw. Unusually for seafood, they have a few grams of carbohydrate, and their protein per 100 g is lower than most fish because the meat holds a lot of water. Sodium is relatively high for an unprocessed food.
In a gym diet
On a strict cut, scallops let you eat a satisfying plate for very few calories. Six large scallops only provide a modest amount of protein, though, so you'll probably want another protein source on the side or a bigger portion. Their sweetness and quick cooking make a nice break from chicken or white fish. They're usually pricey, so think of them as a treat.
Preparation and cooking
Pat them very dry and sear in a smoking-hot pan for one to two minutes per side until golden; overcooked scallops go tough. They lose some water as they cook, so weigh them raw. Butter-basting adds flavor and calories, so measure the fat if you're tracking.
Buying and storage
Buy dry-packed scallops, which haven't been soaked in phosphate solution. Wet-packed ones absorb water, cost more per gram of protein and sear poorly. Use fresh scallops within a day; frozen keep for months.
Things to watch
Shellfish allergy rules them out, and it's a major allergen. Sodium is fairly high for a raw food and higher still in wet-packed products. Mercury is very low.
Meal ideas
- Seared scallops on pea puree with sauteed mushrooms and a squeeze of lemon.
- Scallop and shrimp skewers with grilled zucchini and quinoa salad.
- Scallops tossed with garlic, chili and whole-wheat linguine.
Nutrient highlights
Excellent source (20% DV or more per 100 g): Vitamin B12 (58%).
How it ranks among 16 Fish & Seafood
| Protein per 100 kcal | 17.5 g | #8 of 16 |
| Protein per 100 g | 12.1 g | #15 of 16 |
| Fiber per 100 g | 0 g | #1 of 16 |
| Lowest calories per 100 g | 69 kcal | #1 of 16 |
Ranked within this category of the gym.diet food database (1 = best for that measure).
Similar foods
Sea bass (raw)
97 kcal · P 18.4 · C 0 · F 2
→Smoked salmon (cold-smoked)
117 kcal · P 18.3 · C 0 · F 4.3
→Trout, rainbow, farmed (raw)
141 kcal · P 20.8 · C 0 · F 6.2
→Tuna, light, canned in oil (drained)
198 kcal · P 29.1 · C 0 · F 8.2
→Halibut (raw)
91 kcal · P 18.6 · C 0 · F 1.3
→Tilapia (raw)
96 kcal · P 20.1 · C 0 · F 1.7
Source
Approximate per-100 g values compiled from USDA FoodData Central (SR Legacy / Foundation Foods), rounded. Daily Values are the U.S. FDA reference amounts for adults (2,000 kcal diet).
Frequently asked questions
How many calories are in scallops?
Scallops (raw) has about 69 kcal per 100 g, or roughly 62 kcal per 6 large scallops (90 g).
How much protein is in scallops?
About 12.1 g of protein per 100 g and 10.9 g per 6 large scallops. That works out to 17.5 g per 100 kcal, so it's a very protein-dense food.
Is scallops good for cutting or bulking?
With this much protein per calorie, it's especially useful when cutting, and it works in any phase.
What is the difference between wet and dry scallops?
Wet scallops are soaked in a phosphate solution that adds water weight and extends shelf life. Dry scallops are untreated. They have a better texture, sear more easily and give you more scallop for your money.
Why do scallops contain carbohydrates?
Scallops store energy as glycogen in their muscle, and that shows up as a small amount of carbohydrate. It's minor, but it means scallops aren't quite carb-free the way most fish are.
Nutrition Facts
* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Values approximate.